French beans aka green beans aka haricot vert are usually had as side dishes, steamed or sautéed. Here is a simple recipe that enables them shine as a main vegetable dish.
Green beans are known as ‘miciri’ or ‘mishiri’ in my mother tongue and are usually chopped and added to a stew with meat (beef) carrot and potatoes.
I however prefer them a bit bigger in size and crunchy too, cooked through but with some bite to them.
They are rich in various vitamins, such as Vitamins K and C, also rich in folate, fiber, and calcium among other nutritional benefits.
They are also easily available and affordable in Kenya and Uganda. And are one of Kenya’s main horticultural export crops.
My son loves them. Whether as a saucy curry, sautéed with some butter, steamed or even roasted with some carrots there is no shortage of ways to get your family to have and love this vegetable.
Let’s get started.
Our ingredients are:-
1. French beans. (About 2 large fistfuls). Cleaned and sliced diagonally.
2. One large onion. Chopped.
3. Two large cloves of garlic. (Use local, it has better flavour).
4. 2 tablespoons cooking oil.
5. Salt and pepper to taste.
6. Spices used are 1 teaspoon of black mustard seeds, a bit of turmeric, and 1 teaspoon of Kenyan curry powder.
7. Three tomatoes, chopped.
Heat your pan and add the oil and mustard seeds, then the onion.
Let the onion cook till a bit brown and add your minced garlic.
Add the ground spices and mix well till they release their flavours then add the tomatoes, and some salt.
Lower heat and cover. Let the tomatoes cook down into a mushy sauce.
Add your green beans and mix well.
Cover and cook on low for ten minutes. If you want them more tender cook for longer but not too long as they get chewy. Ten to twelve minutes are just right for me.
Check seasoning and serve hot. You can have it as a side or as a main vegetable dish. I had mine with some aromatic rice.
Easy peasy. Simple, tasty, colorful and filling.
Give it a try and have your French beans in a different way. You will not regret it.